This health program provides protocols for Adele to support weight loss, reduce anxiety and improve sleep. It focuses on a whole foods diet, minimizing sugar and processed foods. Supplements recommended include food enzymes, DGL for digestion and adrenal support, and a probiotic if testing confirms yeast overgrowth. Eating smaller portions and more frequent smaller meals, keeping a food diary, and chewing slowly are also encouraged to aid digestion and weight loss. Testing for candida and following up in future sessions are part of the program. The goal is to support Adele's health through nutrition and lifestyle changes over the next 30-60 days.

1. ADRIAN LANGFORD | NATUROPATHIC CONSULTANT | FOOD & HEALTH COACH | YOGA INSTRUCTOR
IntegrativeWellnessPartner.com | Adrian.IWP@gmail.com | 540-850-7773
SUMMARY OF QUALIFICATIONS
Over 20 years combined experience in health, nutrition, and educating the public with a proven record
of accomplishments in the areas of integrative health coaching, natural health counseling, writing
health articles and newsletters, research, public relations and contact, and coordination of special
community events. Strong organizational abilities combined with excellent interpersonal
communication and leadership skills and the ability tto work effectively with people at all levels.
Active supporter and advocate of pro-health related organizations. sustainable food, and local farms.
In addition, a background of culinary expertise and Certified in ServSafe (food safety).
Attend workshops (CEUs), seminars, events, etc. for further knowledge and up to date information in
my fields of interest.
HEALTH COACHING, INTEGRATED and NATURAL HEALTH FIELDS
Certified Natural Health Professional through the National Association of Certified Natural Health
Professionals
Certified Nutritional Consultant through Trinity College, Warsaw, IN
Graduate of Duke Integrative Medicine Health Coach Professional Training Program, February 2011
Certified Personal Trainer, W.I.T.S., Blue Ridge Community College May 2011
Certified in Practical Yoga for Personal Trainers, Academy of Holistic Fitness & W.I.T.S., 2013
Doctor of Naturopathy, Trinity College, Warsaw, IN Certified April 2014
Yoga Instructor Level 1, Yoga Fit Accredited by Yoga Alliance, July 2014
Certified in Chair/Senior Yoga Yoga Fit, November 2014
Certified Pre & Postnatal Yoga, National Yoga Academy, October 2015
Trained in Mindfulness Based Stress Reduction (MBSR - Guided Meditation & Guided Relaxation
through Duke Integrative Medicine March 2011
ADMINISTRATIVE
Assist with coordination and implementation of special events, retreats, and workshops for children
and/or adults.
Public relations, meet and greet, create contacts, networking with non-profits, health organizations, and
private sector.
Assist with review of administrative procedures and development of systems.
Assist in web site design, including preparation, content, design, format, forms, etc.
TECHNICAL SKILLS and ADDITIONAL KNOWLEDGE
MS Office including Word, Excel, PowerPoint, Outlook, Adobe Acrobat Pro, Printshop, WordPress, Instagram
Apple Computers and PCs
Created and wrote content for www.integrativewellnesspartner.com and Facebook.com/RealFood4You
Use Skype, Google Hangout, and/or mobile for telephonic sessions for health coaching individual and groups

2. ADRIAN LANGFORD
Gentle Yoga September 2014 – Present Home Yoga Studio
Workshops – Growing Happy – Created original PowerPoint and supplemental material for Growing
Happy interactive funshop. Aligning Your Heart and Mind’s Purpose and Making It A Reality!
Massage for the Mind Created short PowerPoint and supplemental materials. Discover the world of
relaxation and the powerful benefits of Bach Flower Remedies and Guided Meditation.
Fix Your Gut Fix Your Health - Created originial fun quizzes, loads of valuable tips and supplemental
material. Learn the secrets of how certain foods directly affect your moods and more! How well you feel depends
on healthy food AND a healthy digestive tract!
Printpack Manufacturing, Fredericksburg, VA
Integrative Wellness Partner was asked to provide a multi-faceted approach for Printpack’s Wellness
Program for their employees. This was accomplished by coaching individuals as well as group sessions on
and off site. Provided educational material about Being Proactive With Your Health, Food and Nutrition,
Meditation and Mindfulness (all 3 power points created by Integrative Wellness Partner). Supplemental
resources, books, data, websites, etc. provided throughout IWP’s Wellness Program for Printpack.
Integrative Wellness Partner currently provides Printpack with a monthly health newsletter called THAW.
IWP’s Wellness Program February – April 2012 – January 2013.
Key Ingredients for Life, Inc., Bluefield, WV October 2009 – Present (part time seasonal)
Promoting and assisting in planning and implementation of seasonal events. Establishing KIFL
contacts/relationships with farms, local and food related businesses, and media. Research and
administrative assistance as needed for special events and conferences.
Certified Nutritional Consultant, Fredericksburg, VA March 2004 – May 2011
Provide clients with nutritional and wellness assessments, recommendations, menus, and provide
education. Note: My nutritional consultations are now a part of my Integrative Wellness Partner business.
Administrative Assistant & Budgeting Coordinator, Arlington, VA April 1987 - August 2001
Capital Color, Inc. - Clients included National Geographic, Washington Post, and Pete Sousa.
Nutritionist - Social Services, Region Ten Summer Project for Children, Fluvanna County, VA - Created fun
learning summer program for children ages 6 - 13 to about healthy foods and snacks. The children got to help make
a healthy smoothie and sample the fruits of the their labor. Summer 2014
Pre & Postnatal Yoga - Private classes April 2016 - Present Home Yoga Studio
Integrative Wellness Partner LLC
Coach individuals and groups in identifying their true core of what matters and what works for their health,
happiness and well being. Support is given through information, education, and resources.
Chef or Culinary Coaching is available for clients who wish to focus on lifestyle changes from the grocery store to
the kitchen. Clients get access to information on food choices specifically for their goals and health conditon(s),
kitchen flow, supplies, and devices, reorganizing the refrigerator and pantry, batch cooking, and dealing with family
or friend food dissenters.
All material, design and content for website www.integrativewellnesspartner.com is original and created by IWP.
IWP provides educational workshops in the areas of optimal wellness, nutrition, food and fitness.
Certified Yoga Instructor, Yoga Fit (Sanctioned through Yoga Alliance) July 2014
Certified in Chair Yoga, Yoga Fit November 2014
Certified Pre & Postnatal Yoga, National Academy of Yoga October 2015
WORK SUMMARY

3. ADRIAN LANGFORD
EDUCATION and CERTIFICATIONS
International Conference on Nutrition and the Brain, sponsored Physicians Committee for
Responsible Medicine, Washington, D.C. July 2013 (12 CEPUs)
Duke Integrative Medicine Health Coaching Alumni Event and Continuing Education,
Durham, North Carolina - Presenter 2011 & 2012
Food As Medicine, Bethesda, Maryland Sponsored by the Center for Mind-Body Medicine.
Continuing education on integrative and holistic approaches to food, nutrition, and wellness.
Certification of FAM Completion June 2012
Duke Integrative Medicine Health Coaching Foundation, Durham, North Carolina
Graduated February 2011
Blue Ridge Community College, Weyers Cave, VA Personal Trainer Certification,
W.I.T.S. (World Instructor Training Schools May 2011
Virginia Western Community College, Roanoke, Virginia
Culinary student August 2008 – December 2009
Awarded Al Pollard Memorial Foundation Scholarship for Culinary Arts 2009
ServSafe Certification – The American National Standards Institute for Food Protection July 2009
Trinity College, Warsaw, Indiana
Certified Nutritional Consultant 2004
Doctor of Naturopathy – Certification 2014
National Certified Natural Health Professionals, Warsaw, Indiana
Certified Natural Health Professional 2000
Wilmington University, New Castle, Delaware 1970 - 1972
Bachelor of Arts, Major, Communication Arts; Minor, English
Who’s Who of American Colleges – nominated by Administrators and Teachers
Delta Epsilon Rho Honor Society
Graduated Magna Cum Laude
Certificate in Holistic Nutrition Lab for Digestive Intensive (Replenish PDX) March 2014
Certificate of Completion Training 30 CEUs Accredited by National Assoc. of Nutrition Professionals May 2015
Nutritional Strategies For Performance W.I.T.S. 2012
Duke Integrative Medicine Health Coaching Alumni Continuing Training & Education
Presenter - Everything (or Almost) You Wanted to Know About Food 2012
Presenter - Integrative Marketing for Health Coaching 2013
National Certified Natural Health Professionals
Children's Nutrition and Vaccinations 2006
Enzymes: Your Health in the Balance by Howard F. Loomis, Jr. DC 2005
Practical Yogafor Personal Trainers, Academy of Holistic Fitness & W.I.T.S. October 2013
Yoga Training Level 1 Certification, Yoga Fit Accredited by Yoga Alliance 2014
Certified in Chair Yoga, Yoga Fit November 2014
Pre &Postnatal Yoga, Certified through National Academy of Yoga 2015
Certificate Culinary Coaching, Institute Lifestyle Medicine, Harvard University May 2016

4. ADRIAN LANGFORD
REFERENCES
Attorney Leila Kilgore
Kilgore & Smith
Fredericksburg, VA
540.785.6220
Susan Coiner Rooke
Senior Property Manager
Park View at South Pantops
parviewsouthpantops@sheltergrp.com
434.923.0200
Judith Ragonesi
Agricultural Marketing Specialist, USDA
National Organic Program
Judith.ragonesi2@usda.gov
202.205.5712
CLIENT REFERENCES - Health & Wellness
Vanessa Estrada
David Burton
Natural Health Professional
Investor Real Estate
vanessa1616@yahoo.com
davidlloydburton@gmail.com
540.538.8421
919.357.1926
Yolanda Kehn, M.S.
Realtor, Long & Foster
yolandakehn@gmail.com
540.455.4950
LinkedIn Profile Page
http://www.linkedin.com/profile/edit?trk=nav_responsive_sub_nav_edit_profile
Adrian Langford (no relation)
Founder, President
Integrated Community Resource Community
adrianlangford@mindspring.com
727.692.3544
Miscellaneous
Participant and intern for Harvard Medical School, Institute of Medicine & Lifestyle's Chef Coaching
Pilot Program (one of 7 participants chosen by Dr. Polak) September - November 2015
Enrolled in Josh Gitalis, Clinical Nutritionist & Functional Medicine Specialist's
Therapeutic Nutrition Supplements in Practice Online Course 9/2016
Charles Carroll, Ed.D., M.S.
Health Coach and Hypnotherapist
carrolc1@aol.com
386.788.8999

8. Health Program for Adele Spring 2016
It is best to read all the information all the way through. It is likely that the protocols
detailed here will overflow from one session to another and that is normal. We will make
adjustments as needed to any of the items described below. Always consult your physician
before beginning any supplemental and herbal program if you are on any medications
(prescription or OTCs) and when beginning a nutritional program as well. This program is
designed to be guidelines for you during the next 30 – 60 days.
Your main goals according to your Intake Form: Weight Loss, Panic or Anxiety and Difficulty
Sleeping.
Recent blood tests that you shared revealed normal results and negative for food intolerances
and allergies. The supplements you are currently taking were generic and not high quality
(inexpensive supplements often have fillers and other ingredients unrelated to the actual
vitamin or nutrient). It would be advisable to shelve those for the time being in order to not get
confused with the protocol detailed in your Health Program. All supplemental and food
suggestions will be maintenance doses (unless otherwise noted or changed once your program
is underway) for your initial health program. Drinking green tea is fine and don’t forget to add
5-6 glasses of purified water daily. Other teas to add to your healthy beverage list: dandelion
herbal tea (gentle detoxing for the liver) and chamomile herbal tea for relaxing – great in the
evening for de-stressing.
Weight Loss Protocol
From your intake form you indicated your diet was fairly healthy with the exception
of occasional junk food, refined sugar, energy drinks and coffee. Please make your
food choices be whole organic fresh food as much as possible, lean grass fed meats,
fresh organic vegetables and fruits, legumes, grains, nuts and seeds. Green tea and
purified water are good beverages. Minimize breads and opt for Ezekiel brand for
breads, muffins, etc. Minimize or eliminate white foods such as sugar, flour, rice
(Lundberg Wild rice has lower arsenic and more nutrients and is ok to use) and pasta
(black bean and quinoa pasta is ok). Replace peanut butter with almond or sunflower
butter (better options). Minimize diary consumption (cheese is high fat). Farm fresh
eggs are best whenever possible. Watch out for added sugar, salt and corn syrup plus
non-food additives in can, packaged and processed food (avoid these). Use sun dried
sea salt in place of processed salt. Use raw organic honey in place of other sweeteners
(use sparingly for taste).
1. Food Enzymes – chewable papaya tablets may suffice at this point in time. We will
review the need for food enzymes in session 3. Papaya is a fruit and has natural food
enzymes that aid in digestion.
2. DGL – Highly beneficial for digestive system and adrenals. If you like the taste of licorice
then purchase the tablets and chew 1-2 with meals when you feel stress levels going up.
DGL is short for deglycyrrhizinated licorice and is very supportive for the digestive
system and adrenal glands.
Adrian Langford
Integrative Wellness Partner LLC
Adrian.IWP@gmail.com
540.850.7773

9. 2
3. The Diagnos Tech test for yeast overgrowth or candida (stool sample) is recommended
at to get a reality check on digestive tract. Do this prior to beginning the probiotic (it
takes a week) to confirm the need for probiotic therapy.
Explanation of Candida - A fungus is a microscopic organism that typically lives
harmlessly in people. However, if your inner ecosystem is out of balance and your
immunity is weakened, you are at risk for a fungal infection, like Candida (also known as
a yeast infection). Antibiotics and poor diet can be the cause.
A single-cell organism, Candida reproduces asexually and thrives on some of the body's
byproducts: dead tissue and sugars from food. Unless its environment is altered and its
source of food is eliminated, it quickly monopolizes entire body systems, such as the
digestive tract, and causes moderate to severe symptoms.
4. Probiotics – Once we get lab test confirmation as to overgrowth of yeast in intestinal
tract, you may begin a probiotic (if needed) with Douglas Labs Multi-Probiotic 2 daily
(one with your first meal of the day and one with your last meal of the day). For
therapeutic doses VSL #3 will be the recommended probiotic as it has 500 billion live
bacteria per capsule and is called upon when a client needs a great deal probiotic support
for a severe imbalance of the microbiome environment of the intestinal tract. It is
available at the best price in the pharmacy at Costco.
Probiotic Foods -
Plain Greek Yogurt with Live Culture
Sauerkraut added plus as it Boosts Digestion
Miso Soup
Kimchi (spicy pickled cabbage – beware of some versions of this being very spicy)
Coconut Kefir (ask for a recipe if you would like to try making it)
Kombucha – Fermented tea. Buy one and if you like it, get a case at Costco where it is the best
price. It is also very easy to make and a lot cheaper.
70% of our immunity system occurs in our gut! So having a healthy microbiome is truly key in
maintaining your health and dealing with things like allergies and even weight loss. Read more
here on Dr. Axe’s website https://draxe.com/probiotics-benefits-foods-supplements/.
5. Chew more slowly! Take smaller bites. Sounds silly, but this small process of taking
smaller bites and chewing slowly will help you digest your food a great deal better and
in many ways, help you get the nutrients you need and thereby, aid in your goals of
weight loss. Try chewing up to 20 times before swallowing-don’t get discouraged. You
may find that you can only chew 10 times. Work up to it each day.
6. Food Diary – Please keep it daily and use the back of it if you need more space. Bring it
with you each time you have a session. We can discover food triggers, good eating and
bad and the ‘what, where, and when’ of how you are eating and also your beverage
intake. Several cups of green 3 or 4 days a week is fine as you are already doing that. Add
purified water up to 5 glasses a day. Add a slice of lemon to help flavor it if you like (and
the lemon juice benefits your digestive system and liver too).
7. Portions – Matter! For meat and fish or your daily protein, eat 4 – 6 ounces as you are an
athlete and need about that much. You need a lean organic grass fed red meat twice a

10. 3
week to get a good supply of B vitamins and iron. If you can make the adjustment, eating
6 smaller meals (cut the 3 in half) would help your energy levels and weight
management as well. Give it a trial period of 5 - 6 days and see how it works for you.
Eat your fresh organic (when possible) vegetables and fruits daily! Amounts: 3 cups of
vegetables total daily and 2+ cups of fruit total daily. How to measure? For the most part, a cup
means a cup. Measure out a cup of grapes or a cup of chopped carrots, and you have your
measurement. There are a few exceptions, though:
• When it comes to salad, a cup is not a cup. It takes 2 cups of leafy greens to equal 1
cup of vegetables.
• Juice does count as a fruit. According to the CDC, a cup of fruit juice does count as
a serving of fruit, but nutritionists caution that you're not getting the fiber and
other good benefits of eating whole fruit (yes, I agree!).
• When it comes to dried fruit, cut the amount in half. A ½ of dried fruit equals one
cup of fresh fruit.
• One big piece of fruit is roughly a cup. An apple, an orange, a large banana, a
nectarine, a grapefruit — one piece of fruit gives you one cup.
8. Grains, legumes and Nuts – Add lentils, quinoa, wheat berries, Lundberg wild rice and
amaranth to any meal for added flavor and nutrients and fiber. Use about ½ cup per
meal. Here’s the recipe for soaking your grains: Nuts have phytic acid. Phytic acid is also
found in grains and legumes. Just as with nuts, soaking grains and legumes is essential
for proper digestions. Add about 1/3 cup of legumes or grains to your meals. When
eating grains and legumes that haven’t been soaked, the phytic acid binds to minerals in
the gastrointestinal tract and can’t be absorbed in the intestine and to many bound
minerals can lead to mineral deficiencies. By soaking, you are breaking down the phytic
acid so it can be absorbed correctly for proper digestion. Here’s the recipe for soaking
grains:
Place the grain into a glass bowl and cover completely with filtered warm water. For
every 1 cup of liquid you will need 1 tbsp of acidic medium. All grains with the
exception of brown rice, buckwheat and millet, need to be soaked for 12-24
hours. Buckwheat, brown rice and millet have low levels of phytic acid and only require
7 hours soaking time.
Now place your bowl of soaking grains on the counter top and cover. I use a clean towel
with a rubber band around the circumference holding the towel in place.
Allow the grain to sit in a warm place for the time needed for that particular grain.
You do not have to rinse the grains after the soaking time if you do not want to but you
surely can.
Note: Many soaked grains will take less time to cook then non-soaked grains.
Recipe for Soaking Legumes
For kidney shaped beans, add enough water to cover the beans and a pinch of baking
soda. Cover and allow to sit in a warm kitchen for 12-24 hours, changing the water and
baking soda once or twice.
For non-kidney shaped beans such as northern beans or black beans, place beans into
pot and add enough water to cover the beans. For Every one cup of beans you need 1
tbsp of acidic medium.

11. 4
After soaking is done, rinse the beans, replace the water and cook for 4-8 hours on low
heat until beans are tender.
Remember, if you are soaking legumes, it is best to rinse them several times during the
soaking time to prevent them from starting to ferment. Always rinse legumes before
cooking.
Check the Weston A. Price for more food and health information -
http://www.westonaprice.org
A complete guide to soaking raw nuts can be found here
http://blog.radiantlifecatalog.com/bid/69542/That-s-Nuts-A-Complete-Guide-to-
Soaking-Nuts-and-Seeds
9. Recipes for healthy easy eating (you may experiment with gluten free ingredients in the
recipes or use organic gluten products. Here are some excellent books to start you into
more healthy eating:
“The Quiet Gut” – though designed for FODMAP* diet, this book is beneficial for almost
anyone. *FODMAP is an acronym for fermentable oligosaccharides, disaccharides,
monosaccharides, and polyols. These are carbohydrates that absorb water in the small
intestine and pass to the large intestine where they rapidly ferment as naturally occurring
gut bacteria consume them. This process releases gas and the excess water and gas can
create abdominal pain, flatulence, bloating (which you did mention on your intake) and
irregular bowel movements (diarrhea or constipation).
Nourishing Traditions – Sally Fallon Excellent advice, recipes, and more.
52 Healthy Meals in 12 Minutes or Less (website) – Remember to go moderately on
cheese and that dairy counts as a protein. Don’t forget to branch out to organic tofu for
another option for protein. Steel cut organic oatmeal is the healthier option for oatmeal.
http://greatist.com/health/cheap-healthy-recipe-collection - Another great website for
quick ideas for all kinds of meals, snacks and more that “won’t break the bank”. Try
soups several times a week – homemade if possible as processed ones are high in sodium
and other ingredients that are not healthy. Soups are great ways to get nutrition and
satiate your appetite at the same time.
Yeast or Candida primers if needed: The Yeast Connection Handbook and The Candida
Albicans Yeast-Free Cookbook. Both are excellent. The protocol for dealing with candida is
simple and straightforward and if needed, we can add a couple of therapeutic
supplements for this that you will need to eliminate the excess yeast and flush them out
of your body as well. Garlic by the way, is a huge support for this process and also the
immune system in general. It is a powerhouse food that would be an excellent source to
include as often as you can – if possible freshly crushed and raw!
An excellent primer on digestion and the immune system and will give you a step up on
getting healthy – Digestive Wellness by Elizabeth Lipski. Liz has taken the time to explain
each body system in relation to digestion, disorders and diseases and therapeutic food

12. 5
and supplemental protocol. Her premise is that Food Is the Best Medicine and that is
something I fully believe (non-processed food of course!).
Protocol for Anxiety & Sleep for AH
1. Logistics – Keep away from digital screens at least 20 minutes before going to sleep. The
light from computers wakes the brain up! A digital alarm clock needs to be on a soft
light. Keep the room dark with light blocking curtains if needed. Avoid heavy eating
near bedtime. Try a white noise machine that plays soft sounds of birds, ocean waves,
and more. Is your mattress appropriate and how new is it and how firm? And also you
should check your pillow and see if it needs replacing (to flat, to hard, not supporting
your neck).
2. Review Your Food Diary – to see if any foods are triggering your body to gear up at
bedtime. Also any stressful events – what are they and how are you handling stressful
events when they happen? Chamomile tea can be helpful before bedtime as it has
calming properties.
3. Supplemental Maintenance For Sleep & Anxiety
Douglas Labs Seditol Plus – 1 capsule 20 minutes before bedtime.
For times when you wish to calm your brain (and body) but not go to sleep, try Douglas Labs
Brain Calm. Take one capsule when needed and increase to 2 if necessary.
Douglas Labs Stress B Plus – Like the name says, a Vitamin for stress. There are days you
described are very stressful. Besides doing some calming exercises (breathing, MBSR) you can
add a supplemental maintenance of Stress B Plus and take 1 daily with food. Take the dose
earlier in the day to get the most benefits of the supplement for your busy day ahead.
Foods That Have B Nutrients
Meats – Have two servings of red organic grass fed meats weekly. Such as: liver, lamb, and beef.
Other proteins with B vitamins: chicken, sardines, trout, salmon, eggs, cheese, and plain yogurt.
Other foods: spinach, turnip greens, fresh fruits and vegetables (folate). In general, B vitamins
support a healthy nervous system, cardiovascular system and aids in energy production.
A note about another excellent form of protein and B vitamins: brewer’s yeast. This is another
powerhouse of nutrient food. It contains chromium that helps the body use insulin more
effectively and this can lower blood sugar levels. Brewers yeast stimulates chemicals (intestinal
enzymes) that could help relieve diarrhea. It helps fight bacteria that cause infections in the
intestine, as well as improve the body’s defenses against viral lung infections such as flu and
the common cold. Brewer's yeast is a source of B vitamins and protein. You can find brewers
yeast in bulk at food health stores (look for the organic one) and purchase a small amount to see
if you like it. Brewer’s yeast is available as a powder, flakes, liquid, or tablets. The average adult
dosage is 1 to 2 tablespoons daily. It can be added to food or mixed with water, juice or shakes.

13. 6
Start with 1 tablespoon and see how it agrees with you. Some people have reported an adverse
reaction to brewer’s yeast and it could trigger (rare) the symptoms of stomach irritation,
headaches and itchiness. If you have any of these reactions, discontinue using it.
Foods with Tryptophan – An Amino Acid that relaxes the body
Chicken (and/or turkey) will work wonders on your bedtime patterns. Leafy green vegetables,
like spinach and cabbage, are high in tryptophan as well. These foods also boast many other
health benefits. Spinach is an essential food in any healthy diet – the fact that it will help you fall
asleep is just a bonus. Salmon, along with several other types of seafood, is known to stimulate
serotonin and melatonin production. Serotonin and melatonin are both known for promoting
sleep. In addition, salmon is also good for your heart health and weight – a great food on many
levels.
4. Breathing Techniques, Guided Imagery – We have practiced the breathing and simple
guided relaxation before your sessions and we can continue to practice the breathing
exercise and MBSR at every session and even on the phone or video chats. Other
breathing exercises to help deal with anxiety can be found at
http://www.calmclinic.com/anxiety/treatment/breathing-exercises.
For more information on this check out this website -
https://www.mentalhelp.net/articles/visualization-and-guided-imagery-techniques-
for-stress-reduction/
There are lots of excellent CDs for guided relaxation as well. You can listen to samples at
this link and find one that appeals to you and use it at bedtime or in times of stress (you
can download it onto your iPod or phone) – search on Amazon under digital music and
then search for Guided Relaxation.
A Note About Chlorine (Swimming Pools)
Since you are in swimming pools a lot due your physical activity on two swim teams and
the diving team, here’s some protocol for chlorine and how to detox from it. Take
showers after being in the pool as soon as possible with a nontoxic soap for body and
hair. You expressed concern about chlorine and its toxicity. Besides showering off after
being in the pool, a supplemental protection would be as follows:
Douglas Labs Ascorbplex 1000 – This is a great complex for antioxidant protection and is
in combination with calcium, magnesium and potassium. Take 1 - 2 with food or snack
before each time in the pool and/or daily.
Douglas Labs Vitamin D 5000 IU – Take 1 with food daily.
Douglas Labs E-400 – Take 1 daily with food.
Foods to Add to Daily Regime (Swimming) for Protection/Detox from Chlorine
Vitamin C Foods– Kale, parsley, collard leaves, kiwi, yellow bell peppers
Vitamin D Foods – Cod Liver Oil - If you can swallow it, it has several powerhouse
nutrients per tablespoon: Vitamin D 1400 IUs, 280% DV for Vitamin A and 2894 mg

14. 7
Omega-3 fats. Mushrooms such as Portobello are rich with Vitamin D. Here’s a chart of
various mushrooms and their Vitamin D content. Mushrooms add a lot of flavor and are
great to toss in salads, burgers, soups and you name it. See chart below.
Vitamin E Foods - A small handful daily of almonds, sunflower seeds or hazelnuts – any of
those are a great source of vitamin E. Soaked grains, greens (spinach), nuts and seeds are the
best sources of Vitamin E from foods.
Smoothies & Juicing
Smoothies and Juicing are wonderful ways to get nutrients, and juicing is a good way to cleanse
the body and support it at the same time. With smoothies you have an easy quick way to take
care of nutrition and hunger at the same time-not to mention that they are portable. Smoothies
are great for breakfast or lunchtime. If you don’t own a good blender yet, it’s time to consider
the value of getting one. I am a serious cook and I do use a Vitamix (3 payments and
reconditioned). It has been worth the cost and I use it almost everyday for smoothies, soups,
food processing and more. Here is a link for fruit smoothies
http://www.prevention.com/food/20-super-healthy-smoothie-recipes/slide/5. You can add
vegetables to fruit in the smoothies or substitute vegetables for the fruit. I usually include a raw
beet with every smoothie and in a Vitamix making anything blend (except peach pits and
avocado seeds) is possible. For green smoothies check out:
http://dailyburn.com/life/recipes/healthy-green-smoothie-recipes/.
Juicing Explained
Juicing is the juice extracted from the fruit or vegetable. The only way to get true "juice" that
people refer to in juicing is to have a juicer machine. Many of us get confused between
smoothies and juices because of blender advertisements saying smoothies are juices.

15. 8
The main difference between a juice and a smoothie is that juicing involves extracting the
juice (liquid) from raw fruits, vegetables and herbs. This process separates the fiber from the
fruit and vegetables and you’re left with the nutrient rich liquid. Smoothies generally involve a
whole fruit, vegetable or herb (along with any nut, seed, powder or superfood) thrown into the
blender. This means that the foods have been broken down into liquid form, while still retaining
all of their fiber.
Juicing or Smoothies – What’s Your Best Option?
I do both and encourage you to do to the same. A juice that has freshly juiced oranges,
pineapple and strawberries tastes amazing. Sometimes I juice my greens (spinach and kale for
example) and then blend the green juice with whole peeled banana! I like apple, beetroot, carrot
and ginger combination where I juice everything except the apple and then blend everything
together.
You can have a variety by combining both juices and smoothies, either in one drink or
separately throughout the day. You can also disguise the taste of a lot of healthy greens in a
juice or smoothie simply by combining it with some fruit – apple, for example, works great with
kale or spinach. Adding fresh baby spinach into juiced orange juice and blending the two makes
for a delicious green smoothie/juice hybrid. Both smoothies and juices are great for when
you’re on the go and don’t have the time to sit down and eat a proper meal. They’re fantastic
before and after a workout because they’re full of fresh, natural ingredients that can speed up
your recovery. Smoothies and juices can also help when you’re coming off a fast of some kind,
or recovering from an illness, because you can gradually re-introduce your body to food. It’s a
good way to start introducing more raw food into their diet, or get their five (servings of fruits
and vegetables) a day! Either the Greenstar Juicer or Champion Juicer is great choice for juicing.
Here’s a 2 ½ minute video on Digestion that is short and sweet and worth a watch that will
help you understand what happens when you eat.
https://www.youtube.com/watch?v=08VyJOEcDos
NOTES